Tag Archives: Weekly Wrap Up

Weekly Wrap Up

Another week, another snowfall. I just heard that this year is one of the ten snowiest on record in the Pittsburgh region. So enjoy the skiing, sledding, and snowboarding. Here is a quick run down off all we have going on to get you ready for your summer bodies.


  1. Mark your calendars, for the Iron City Open is back. We will follow all Covid-19 protocols and let’s hope that we are back to a more “normal’ meet this year. More info can be found here.
  2. Head over to our this link to read our member spotlight. Jessie is one of the finest humans I know and it is an honor for us to have her train at UF.
  3. This weeks Podcast we had the AD from Point Park University. Give it a listen on Spotify or Apple under Union Fitness Podcast.
  4. Finally, please read a tribute I wrote to a dear friend who was taken from this earth too soon. May Murat Rest In Peace. Click here.


Thank you for taking the time to read this and as always please give us your feedback. We are here to serve you, and make your visit here one of the best things that happens in your life each and every week.


Yours in strength.


Todd Hamer

Weekly Wrap Up

Another week and some more snow. While not everyone loves snow, I do enjoy sled riding with Tenzing so it has been good for us as we have had 3 sled ride sessions this week. So let’s hope for more on Monday’s storm. As for the gym we are happy to be open, clean, and safe. Here is a quick run down of what we’ve done this week and what’s to come.


  1. Podcast this week with Curtis and Jared is a good one about many issue lifters have from finding training partners to just training in general.
  2. Check out this weeks blog on relatively healthy desserts.
  3. We are preparing for what should be a great spring and this includes preparing for our in house push pull at the end of march. If you want to have some fun and challenge yourself then give us a heads up and we will add you to the list.
  4. My personal favorite blog of the year was from Curtis and can be read here. 


With a lot going on and some exciting things in the works for the near future we hope to be able to keep offering you a clean, healthy, and safe place to train. As always any issues can be sent directly to me Todd Hamer (todd@unionfitness.com).


Be Strong!


Weekly Wrap Up

Another week of training and another 2% of our year is coming to a close. Have you stuck to your goals? If not then let’s get back up today and get back to work. If you have stuck to them then great job and keep it up.


Here is a quick wrap up of our week here at UF.


  1. We are beginning a mental health series. We are scheduling dates now to have speakers come in on this very important topic. This will be free to all members and we will post it online for all to watch.
  2. We have added an extra hour for you to train on Saturday mornings. From this point forth we will open at 8 AM on Saturdays so please come over and train earlier.
  3. What Went Well. We are beginning a What Went Well board for our powerful classes. This is the brain child of our own Cody (worsh) Miller. The WWW board will be a chance to reflect upon your workout and write down one thing that went well for you. Always leave on a positive note.
  4. Check out our member spotlight, because Ward is a cool dude.


As always thanks for being a member here and keep us up to date on how you feel we can better serve you and our community.

Weekly Wrap Up

Welcome BACK!!!!


Now that we are officially open for business again we are happy to have you all back and wish to thank each of you for supporting us. I am just going to touch on a few things going on here at UF.


  1. Our fundraiser to feed covid first responders at AGH is wrapping up. We will shut down the go fund me site this weekend. If you want to help out we appreciate it.
  2. We are offering a special that any member can upgrade to UF Unlimited membership this month for a 20 dollar add on to your current membership. If you ever wanted to try classes now is your chance.
  3. We have a few new employees bouncing around. Anthony is our newest intern and you may see him. Also, Gillian will be working the front desk as well as teaching some cardio lab classes. Please introduce yourself if you see some new faces.
  4. Finally, we have some great plans coming up. Our idea man himself CeJ wrote a blog about our plans earlier in the week so check that out. We also have tentative dates for our next meets so stay tuned for when we can release that information.


Thank you and 2020 was a wild year and 2021 is starting just as wild. I do ask that we spend some time daily on not just improving ourselves but improving society. Keep us in the loop as to how we can not only help you but how we can help the world.


Peace and Love.


Todd Hamer

End of 2020 Update

Here we are at the end of 2020. Nothing new can be said about this year so I won’t try. Yet I can give everyone an update as to where we are and where we are heading as a gym.


2021 Bootcamp with LEG1ON! 

We are starting 2021 off by doing a bootcamp with our friends from LEG1ON. This will happen Jan. 1, 2021 from 11-12 (maybe 12:30). This class will be free to everyone, so bring a friend and let’s have some outdoor fun! Sign up on MindBody.


Equipment Loan Program

For those of you who borrowed equipment over the last few weeks, please return the equipment by Saturday, Jan 2, 2021. When you return the equipment, please check in so we can check you off the list.


Return to Normal Schedule

UF will return to its normal schedule on Jan 4, 2021. This includes classes as well as all other gym operations. We will be requiring masks at all times. Please be respectful of those around you and continue to follow the mask protocol.For the rest of this week, our schedule is Dec. 31, 9AM-4PM, Jan 1, 9AM-4PM (we will be closed due to bootcamp from 10:30-12:30). Jan. 2 and 3 are regular weekend hours 9-4.


Plans for 2021.

One of our most popular programs in the past has been The Strength Project. We decided this year it was not appropriate to run this program. We are hoping to bring it back in late spring as a kick off to summer. We will continue doing smaller challenges until then. Our December challenge is wrapping up and we will post winners in our Newsletter.


This will be the final blog of 2020 and I want to thank everyone who is reading this. We all know it has been a strange year and we are proud of what we have done to try to help everyone get through this time. We will continue to try to do what we can to make the world a stronger, healthier, and smarter place as we move into 2021. Below is a list of organizations that we worked with this year. We will continue to look for partners in the region that make the world a better place.


Urban League of Greater Pittsburgh

Allegheny General Hospital

NorthSide Food Pantry

UPMC Hillman Cancer Center

Wounded Warrior

Urban Impact


We have some big plans in 2021 and have some big partners ready to join us, so stay tuned.






Weekly Wrap Up

We must begin this wrap up with a HUGE THANK YOU to all of our members. We understand that 2020 hasn’t been an easy year. We have also been doing the best we can to keep everyone training and safe.


This week we have moved all training to our outdoor space. We will continue to follow all of the governors orders, while still giving you a safe place to train. In addition we are also offering 2 in person classes per day Monday-Friday as well as 2-3 virtual classes per day. These classes are a little different, we will offer three different types of classes. The first class is a traditional bodyweight class, the second will be with weights and the final will be an educational class.


In addition to all of these measures we are still loaning out equipment. Please come by and grab some equipment to keep your body moving during this holiday season.


Finally I personally want to wish you the happiest of holiday seasons. Merry Christmas, Happy Hanukkah, Joyous Kwanza and Happy New Year! This is the last week prior to Christmas and if you eat too many cookies, drink too much egg nog or don’t exercise as much as you should over the next few weeks, it’s ok. Enjoy the season and unless you are preparing for a show then you can stop counting your macros this week and just be in the moment.


Hours of operation for the next two weeks.

Dec 20th-Dec 23rd normal hours.

Dec 24th 9AM-4PM.

Dec 25th Closed.

Dec 26-Dec 30th normal hours.

Dec 31st & Jan 1st 9AM-4PM.





Weekly Wrap Up

Happy Friday everyone, we hope you all had a great week, got in some good sweats here with all of our awesome instructors and enjoyed some of the beautiful weather we randomly had (even if it was mostly rain but still warm none the less).


For this weeks recap we have some changes happening within Union that we want to keep you in the loop on:




Tuesday 6:00AM, Steph Stahovic

Tuesday 5:30PM, Cody Miller (starting Tuesday, November 24th)

Wednesday 6:00AM, Jocelyn Lemay

Friday 6:00AM, Matt Grayson




MOVEment will be moving to 5:00PM on Friday evenings only, continued to be taught by Jocelyn Lemay.




If you haven’t noticed yet we have two new instructors joining us, both Meagan Gnibus and Lauren Sweetnich will be covering classes on an as needed basis. We are very excited to welcome them to Union and be part of our staff!


Also, we have started to utilize inside of Nova Place for our yoga classes. MindBody will reflect the location of each yoga class, be sure to check your MindBody Application for any room changes or ask our front desk staff to show you where yoga is being held if you have never taken a class on our Nova Yoga Deck.


Have a wonderful weekend and we hope to see you this weekend in our Cardio Lab and Yoga classes.


UF Team

Cody’s Weekly Wrap Up

What does it mean to have a good week of training? When we highlight the events of the past week, what makes something noteworthy or not? If you frame everything by reaching objectives, coming closer to goals, or fulfilling some quantifiable metric, you may find that some weeks will be “good” while others will be “bad”. The next question is, is this the most productive way to view training? I would say no.


Much of our performance can be outside the realm of our control. The natural fluctuations in your daily capabilities are influenced by a gentle interplay of your genetic potential and your interaction with the environment. These two factors can combine to produce some unexpected results at times. This means that you can have some surprisingly good performances and some surprisingly disappointing ones. So what are we to do if consistently good performance is hard to come by? Focus on what you can control every day and enjoy the activity that you are engaged with for its own sake.


My Cardio Lab classes are great. I have the tendency to play games. Games are a way to tap into our natural ability to problem solve, meet challenges, and be curious. My position is that cardio training doesn’t have to be miserable. It doesn’t have to be a chore. It can be a source of joy and self-discovery. If we get our heart rate up, seek out and overcome challenges,  have fun during the process, and reinforce the incentive to return to class, I have succeeded as a coach. If this interests you, you might like my Cardio Lab classes.


My personal training clients are numerous, so I’ll just give a quick shout out to each.


Ashley Koltonski- Ash came back from surgery this week. Ash is driven, but what really makes her stand out is her love for training. It shows with how willing she was to come back and train. We talk about philosophy and yoga. Or as Ash puts it, “woo woo” stuff.



Kyle Hartenstein- Kyle has made tremendous improvements over the last couple months. His physique has exploded in a short amount of time. He works his tail off. Some of my best moments during the week are when we update each other on what episode of Gilmore Girls we are watching. Judge us. I dare you.

Nate Kimel- Nate is such a huge personality and a ton of fun to be around. He’s extremely coachable and pushes the limit every day. The strength he has acquired has been impressive. We both have significant others that simultaneously befuddle us and fill our lives with immense joy and contentment. We talk and laugh about their unique idiosyncrasies and how lucky we are to have them in our lives.


Andrew Tennenbaum- Andrew is wicked smart. He’s coachable and a hard worker. He’s patient with results, and he keeps making incremental gains in strength. Usually Andrew blows my mind with some obscure and insane project that NASA worked on decades ago. Or we talk about how birds are government drones that are programmed to surveil us (it’s a joke, relax).


Eric Price- Eric is great to train. He’s honest with his effort, and he brings it even when he’s traveled extensively during the week. He’s seen some significant gains from his recent efforts. Recently we’ve been talking about how his Eagles have been riding the struggle bus this season.


Kim Canfield- I just started working with Kim this week, but she brings a great attitude to training and she gives great effort.




Weekly Wrap Up

Happy Friday Union fam, it’s been another solid week here at the facility and we’re ever so thankful as always for everyone who is part of this community. This is an especially weird time, but for those of you who have returned we thank you for allowing us to continue to do what we love every single day.


We’re back with a fresh group of faces you’ve probably see around here daily. These coaches/trainers have some kind words to say about the week they have had here with all of you, find their wrap-ups below.


Haley Tamilia:


The last week at Union Fitness was a real treat. Friday morning brought new and familiar faces to our 6AM Vinyasa practice. I’ve been enjoying the spaciousness and ambiance of Nova Place, where we’ve been able to practice on the second level with colorful lights and floor to ceiling windows. 


I returned in the evening for yin, surprised by the number of folks who came to find peace. Yin classes on Friday and Saturday feel like a gift to me; while I lead mantras and suggest shapes, I’m not a teacher when I’m there. I’m a member of a loving, present community. We sit together, breathe together, and create space in our bodies, minds, and hearts. 


The workweek started anew, and I was joined by Thad and Gabe, two dedicated yogis who have been joining me consistently for 6AM Vinyasa. After flowing around the mat, Gabe told me how his immersion into yoga has brought clarity, focus, and productivity to his days–even earning him a recent promotion. 


I’m so grateful for all of my students, and looking forward to what next week may hold!


Toria Crispin:


I covered our Saturday Cardio Lab class this past weekend and that crew absolutely killed it even though it was a pretty cold morning. On Monday night, I helped Curtis out with the 5:30pm and 6:00pm #Powerful class which was a great experience. I loved seeing everyone put in the work on their Monday squat day. I also coach the Tuesday and Thursday 6:00pm #Powerful classes alongside CJ as well as the Friday 5:30pm #Powerful class – I’ve had some solid crews coming in and crushing it these past few weeks. You guys are awesome, and I love working out with you!


(Special shoutout: Lisa, Pawel, Terrance, Brian, Kirsten, Christian, Alp, Mohan, and Milind for recently putting in the work here with me) .


Matt Grayson:


I have been considerably lucky because I have had beautiful weather for all my classes. And I believe that our members workout harder when the weather is nice. My motto is “I LOVE HARD WORK” and I have to say in each one of my classes, the members have destroyed my workouts. I get excited to see them push and to persevere through my “easy” workouts!! 


The energy they generate is contagious throughout the gym, which makes UF the best place to train and coach at!!!


Weekly Wrap Up

Alright Union fam, every Friday we are going to start doing a weekly recap of the things that have gone on inside of Union, clients who worked their tails off with our personal trainers or members who we saw crush it in class or on social media (tag us, we love it!). 


All of our trainers/coaches will be writing their recaps in their own words, so be sure to read our blog every Friday for all the happenings within Union Fitness though our employees eyes.


Jocelyn Lemay:


Between Piyush, Women’s Powerful and Cardio Lab, my week was awesome. I really look forward to my Tuesday Cardio Lab because it’s the same crew and this week I had a treat of two new faces in my class, Ryan and Brendan whom crushed it along with the rest of the class! I was certainly having an off morning until I came into coach, these guys had me amped with their effort and energy.


This week for Women’s Powerful in class it was just me and Diane, we had ourselves a solid hour. We have been working on our stability in a split stance/lunge position and she continues to impress me weekly, keep it up girl!


Lastly, Piyush has been putting time into his Olympic Weightlifting. We’ve been cleaning up his positions and working on committing to each movement, he pushes hard and I just have to shout him out for hitting a 260# Back Squat double when his 1RM is 265#!


Curtis Miller:


Over the past couple of weeks, our Cardio Lab and Powerful Classes have been on the rise. The addition of the new Performance Lab has been great for accommodating new and existing members, and providing them with the best training experience possible.


Long time member Kim Judy will be leaving us after 2 and a half years as she begins her new journey in Ohio. Kim was active in Cardio and Powerful class 3-4 times per week and was always a blast to work with. Although she will be moving on, her spirit and positivity still remains with us.


Erika Osorio hit a very good deadlift personal record. Erika began taking classes in June as a beginner to our Powerful class. After just a few months she has developed a solid base of strength, conditioning, and technique that will continue to keep her progressing.


Haley has been doing an amazing job with Yoga classes. She has even been going out into the community introducing her Yoga classes to members and non members all around the city. She most recently taught a free Yoga session at Market Square. Be sure to ask about her upcoming classes.


Cayt Neff:


Allie has transitioned from front squat and is now learning how to back squat. She also attempted the GHR for the first time and worked up to 8 reps!


Harry is approaching his two year mark since being diagnosed with an aggressive form of Glioblastoma. Since then he has completed treatment and is now receiving clean scans each visit. We started working together prior to his diagnosis and he has not skipped a beat since the very beginning. His approach to life is admirable and exemplifies a way that all would benefit. He recently had an opportunity to film an interview with Ryan Shazier and that video is posted today, October 16th through UPMC!


I’m so proud of the work ethic and attitude of all of my clients. Go Sharon, Kirsten, Deirdre, Allie, Nick, Harry, and Yiqun – you are the best and make my week.


To my Wednesday evening cardio lab crew (Steph, Raelynn, Terrence, and Kyra): way to finish a tough workout! We also saw a golden retriever puppy :).


Cody Miller:


Andrew Tennenbaum has shown a substantial amount of resilience the past couple weeks by continuing his training through a recent accident. I’m proud of him.


Nate Kimel has been ridiculously consistent and is doing the things necessary to decrease his pain. He’s a stud. I’m proud of him.


Ashley Koltonski is a trooper. Super focused and disciplined. She’s getting better at everything every week. I’m proud of her.


Kyle Hartenstein is a rocket ship. You would think that his job was making gainz the way his training has been going. I’m proud of him.


Eric Price makes improvements every week. Loves training and gives a great effort every week. I’m proud of him.


Dave Jackson:


I just want to give a huge shoutout to everyone I work with on a weekly basis!


From my people who show up at 5:30 and 6:30 in the morning to get work done before their real work begins and my personal training clients too.


I love y’all and look forward to the continued work we do together!!!